Prologue
004 Roll up the Tandanji Balance and enjoy it in one bite!

Basic Guide
012 What is the Tandanji Balance Health Roll?
014 Tandanji Balance Health Roll, this is what I like about it!
016 4 types of Tandanji Balance Health Rolls
018 4 types of healthy rolls, composed like this!
026 Ingredients for Balance and Flavor
030 Ingredients to prepare in advance

Chapter 1 Low-Carb Kimbap Roll

034 Carrot Kimbap Roll
036 Mushroom Egg Pancake Kimbap Roll
038 Mushroom and Sesame Seed Kimbap Roll
040 Chicken Mayo Kimbap Roll
042 LA Kimbap Roll
044 Tomato Basil Chicken Breast Kimbap Roll
046 Olive Sausage Kimbap Roll
048 Smoked Duck Kimbap Roll with Cucumber and Pepper
050 Minari Galbi Gimbap Roll
052 Pickled Cabbage and Kimbap Roll
054 Crunchy Bean Sprout Beef Kimbap Roll
056 Pepper Bulgogi Corn Cheese Kimbap Roll
058 Beef Beet Kimbap Roll
060 Curry Shrimp Tail Kimbap Roll
061 Egg Roll, Anchovy Nut Kimbap Roll
066 Broccoli Tuna Kimbap Roll
068 Tuna Ssamjang Whole Cucumber Kimbap Roll
072 Celery Leaf Crab Meat Salad Kimbap Roll
074 Salmon Avocado Futomaki Roll
076 Anchovy Basil Kimbap Roll
078 Tofu Noodle Salad Kimbap Roll
080 Spicy Tofu Noodle Keto Kimbap Roll
082 Cucumber Buckwheat Noodle Kimbap Roll
084 Cabbage Oatmeal Kimbap Roll
086 Plus Recipe

Chapter 2 Whole Wheat Tortilla Rolls

092 Mashed Carrot and Pumpkin Tortilla Roll
094 Good Morning Tortilla Roll
096 Cabbage Lape Tortilla Roll
098 Chicken Breast Coleslaw Tortilla Roll
100 Sweet Potato Buldak Tortilla Rolls
102 Olive Chicken Tortilla Roll
104 Chicken Hotdog Tortilla Roll
106 Ricotta Salad Tortilla Roll
107 Souvlaki Tortilla Roll
112 Peanut Butter Apple Tortilla Rolls
114 Okonomiyaki Tortilla Roll
115 Tofu Kimchi Tortilla Roll
120 Cucumber-filled Ssamjang Jeyuk Tortilla Roll
121 Melting Cheese Patty Tortilla Roll
126 Beef Taco Tortilla Roll
127 Beef Eggplant Pizza Tortilla Roll
132 Caesar Shrimp Tortilla Roll
134 Chili Tuna Tortilla Roll
136 Tuna Salad Tortilla Roll
138 Green Onion Salmon Tortilla Roll
140 Plus Recipes

Chapter 3 Brown Rice Paper Rolls

146 Baked Tofu Rice Paper Rolls
148 Tofu Soboro Cabbage Rice Paper Rolls
150 King Vietnamese Spring Rolls
152 White Chicken Galbi Rice Paper Roll
154 Smoked Duck Bean Sprout Cold Rice Paper Roll
156 Vietnamese Banh Mi Rice Paper Rolls
158 Pork Bulgogi, Mugwort, Cabbage Wrap, Rice Paper Roll
160 Simple Shabu-Shabu Rice Paper Rolls
162 Shrimp Tomato Salad Rice Paper Roll
164 Tuna Stir-fry Kimchi and Perilla Leaf Egg Rice Paper Roll
166 Spicy Crab Meat and Cucumber Rice Paper Rolls
168 Tofu Noodle Kimmali Rice Paper Roll
169 Yurin-gi Rice Paper Roll
174 Broccoli Croquette Rice Paper Roll
176 Zucchini Shrimp Dumpling Rice Paper Rolls
178 Plus Recipes

Chapter 4 Yubu & Tofu Roll

184 Vegetable-filled Codfish Tofu Roll
186 Cucumber Egg Tofu Roll
188 Chicken Breast Cabbage Tofu Roll
190 Minari Yuburol
192 Tuna Yuburol
194 Buckwheat Salmon Yuburol
196 Cod Roe Potato Tofu Roll
198 Bangbangji Podubu Roll
200 Chive Japchae Tofu Roll
201 Cabbage Sukiyaki Tofu Roll
206 Spinach Tofu Roll Lasagna
210 Plus Recipes

Index
213 By material

When you want a simple yet nutritious meal,
Roll up the balance of carbon dioxide and nitrate!

We live in a world where you can eat whatever you want, whenever you want, but have you ever felt like it's difficult to maintain a truly healthy and nutritious diet? For those who want a simple yet balanced diet of carbohydrates, protein, and fat, but still want to enjoy flavor and a feeling of fullness, we present Balanced Health Rolls.

This book is the second installment of the author's first book, "Carb-Based Balanced Healthy Bowls You'll Want to Make and Eat Every Day," which contains one-bowl healthy meals (poke bowls / salad bowls / yogurt bowls / soup bowls). It pursues everyday meals that are healthy and delicious, like "health bowls," but adds the fun and convenience of eating them by breaking them down into "health rolls," items that can be enjoyed in one bite.

The author, who worked as the head cook for the healthy diet cooking magazine "The Light" and is currently active as a health cooking researcher, still emphasizes the importance of a balanced diet of "carbohydrates, carbohydrates, and fats."
A nutritionally balanced diet helps maintain body balance, strengthen immunity, and prevent various infections and chronic diseases.
As a result, weight control and maintenance are achieved naturally.


So, for this 『Carb-Balanced Healthy Roll You'll Want to Make and Eat Every Day』, we took care to find the optimal combination of ingredients that take nutritional balance into account and made sure that every component of the roll is both healthy and delicious.
In particular, we chose unrefined, healthy carbohydrate ingredients as wrap ingredients, and the filling was filled with high-quality protein, fat, and dietary fiber.
The dipping sauces and spreads served with rolls not only fill in the flavor gaps, but also supplement any nutritional balance that may be lacking.

The health rolls in this book consist of 70 in total and 4 chapters.
'Low-carb Kimbap Roll' that you can enjoy without worrying about your blood sugar with a minimum of brown rice (or mixed grain rice), 'Whole Wheat Tortilla Roll' filled with protein and dietary fiber, 'Brown Rice Paper Roll' that maintains its chewy texture while maintaining its functionality, and 'Yubu & Tofu Roll' that fills you with vegetable protein using soybeans as a base.
These are great menu items for everyday healthy meals or as a healthy lunch box.
The taste of rolls doesn't change much over time, and they look neat when packed in a lunch box, making them perfect for lunch boxes.

This book also underwent a thorough nutritional analysis.
The calories are 350-600kcal, and the ratio of carbohydrates: protein: fat is 50%:25%:25% (with a 10% margin of error), so follow it as it is.
To give you more options, we've also included some low-carb, high-protein (40%: 35%: 25%) recipes.
In addition to carbohydrates, proteins, and fats, it also contains vitamins, minerals, and dietary fiber that modern people need, all packed into one roll.


In addition, we've carefully introduced tips to enhance the perfection of each roll, and included additional application recipes for each chapter for when you don't have time to roll the rolls properly or want to enjoy them more uniquely. We've also marked recipes with icons, such as NO BULLYING, SUPER SIMPLE, and FREEZING, or recipes that can be made in large quantities and frozen, to further enhance the book's usability.


If you need a simple yet nutritious meal in your busy daily life, or if you want to create a sustainable healthy lifestyle, roll up and enjoy the Carbohydrate Balance Health Roll!

This book is especially recommended for these people!

No to overly restrictive health diets like keto or vegan! For those who want a healthy, everyday diet that won't strain their bodies.
No more hassle to eat or prepare! For those who want to easily fill up on nutrition with just one roll.
No extreme dieting! For dieters who want to lose weight healthily while enjoying a feeling of fullness.
-No yo-yo dieting! Maintainers need a sustainable, healthy diet.
Say no to expensive, unhealthy lunches! For those who want to easily prepare a healthy lunchbox.